Yadda ake Man Fetur don AM Gudu

Wadatacce

• Bita don

Tambaya. Idan na ci abinci kafin in yi gudu da safe, ina samun ciwon ciki. Idan ban yi ba, ina jin gajiya, kuma na san ba na aiki yadda ya kamata. Akwai mafita?

A: Barbara Lewin, RD, masanin abinci mai gina jiki na wasanni a Fort Myers, Florida, kuma wanda ya kafa sports-nutritionist.com. Maganin ta: A sami abinci guda ɗaya ko biyu na carb-misali, ƴan graham crackers ko yoghurt mai ƙarancin ƙima ana yayyafa shi da granola kafin kwanta barci don ɗaukar tsokoki da glycogen.

Amma don ingantaccen aiki, in ji ta, kuna buƙatar samun abin cin abincin dare kuma karin kumallo mai haske. "Yawancin matan da suka sami mummunar cin abinci tun kafin gudu-ko duk wani motsa jiki mai tsanani- cinye fiber ko mai mai yawa," in ji Lewin. Zaɓin mafi kyawun safiya: ƙarancin kiba, abinci mai ƙarancin fiber, wanda ke ba ku ƙarfi da sauri amma kada ku bar jin kumburin ciki. "Kawai samun muffin turanci tare da jelly da rabin kofi na wasanni a sha minti 30 kafin yin motsa jiki na iya isa ya ba ku kuzari," in ji ta. "Kuma hakan zai kara yawan adadin kuzarin da kuke ƙonawa."

Bita don